Could you guys list some exercises for strength core training? I read in another thread Mr. A said medicine ball training, stability ball work, and bodyblade etc were great exercises. Could you guys explain how to do this exercises in more detail?

Thanks to whoever responds......

The Cobra

03-01-2001, 11:41 AM

Olympic lifts build core strength better than just about anything else. But you'll need good core strength to perform them! If you lift heavy in the big lifts, and do heavy assistance work for your lower back, ab complex, obliques, and hips, you'll be in good shape. You may want to try some gymnast type crap to test your core strength, too.

Maki Riddington

03-01-2001, 01:07 PM

Nowadays the whole buzz on "core stability" has gone overboard. Experts have made a lot of people believe they have some sort of existing "core" problem and that they are doomed to back pain and postural problems.

Alot of this so called core strengthening has been used by Physiotherapists in clinical settings. It's one thing to strengthen the core on a bench and another to transfer it over to dynamic conditions such as weightlifting and sports.

All I'm saying is, don't get caught up in something that is so widely promoted,there is always a way that it will be taken and twisted by those who are looking to profit by it.

I would suggest working on first perfecting the movement of whatever your doing, then work on your balance and coordination using the pieces of equipment MR A mentioned. Use things like sissel pads to stand on and once you can stand on them and not lose your balance start standing on one leg. Then try body squats on them and move onto doing weighted squats etc.....

There are many ways to build core strenght. Don't get me wrong, working the transverse and multifidus (which is usually referred by therapists as the inner unit along with the deep muscles of the pelvis and the diaphragm) should be performed by certain individuals. However it's not the only way. Multi plane training will assist in recruiting your core muscles. Performing a one legged deadlift or kneeling deadlifts off a swiss ball are advanced exercises but if you can work up to them you will be a stronger person.

Buff

03-01-2001, 05:43 PM

Mac, are you saying that core strengthing isn't neccessary or is? IMO, for someone that hasn't lifted before or in a long time this is a great way to get started. I do it for my clients and have noticed it helps out quit a bit.
I also use core stability exercises for myself. The main reason I use them is I'm a firm believer in NOT using a belt. And now that I'm able to squat the same amount as I used to when I used a belt I'm finding that a stornger core is super helpful.
btw, what's up mutha fu! You should come down here for Emerald Cup! It's on April 20 and FlexB is going to be competing in it. I on the other hand wussed out, hehehe.

BUFF

The Cobra

03-01-2001, 06:44 PM

Mac is not saying that core strength is not important. He's just saying that people have gone overboard in this emphasis on "core-strength". If you have a solid weightlifting routine, squat without a belt, do ab work, and have no real physical problems, your core strength is probably fine, especially if you're a bodybuilder. There are alot of coaches out there that blame everything on core-strength. Can't squat right? Oh, must be weak 'core-strength'. Bad posture? Core strength. Bad form? Core strength. It's just a vague, overused term that people throw around alot.

Mr. America

03-02-2001, 08:43 AM

As far as core strengthening goes you can listen to me now for free or pay me later:) Generally, bodybuilders have terrible core strength. Working your abs does not cut it. If you were building a large house would you build a strong base first? Or would you build the house first , wait for it the breakdown...then begin building a base?

Mac, a walking lunge is a core exercise...it is a sport specific exercise for track athletes. In this exercise the body integrates as a unit. Are you saying that you don't think that the lunge would help a track athlete? Or that it's not functional? Do you think you could improve stride length with this functional exercise? Do you think that it would improve prioprioception? Can you think of any circumstances that this exercise could help a serious bodybuilder?

My suggestion to everyone is to learn as much as possible. Experiment...and find what works best for you. I will do the same:)

Maki Riddington

03-02-2001, 06:45 PM

Core does not necasarily mean working the trunk
Mac Sloan

I'm assuming this is what you are refferring to Mr A.

I was refferring to the shoulder girdle,scapula movers and stabilizers and the rotator cuff muscles.

In this exercise the body integrates as a unit. Are you saying that you don't think that the lunge would help a track athlete? Mr A

No thats not what I'm saying but I never said the lunge was not a functional exercise?I do beleive that it would aid in increasing his or her performance.

Or that it's not functional?

I wonder what the true definition of functional is?
So many "experts defined it in their own words that there seems to be many descriptions.

Do you think you could improve stride length with this functional exercise?

Yes!

Do you think that it would improve prioprioception?

Propriopception pretaining to what?

Can you think of any circumstances that this exercise could help a serious bodybuilder?

Increasing ones Squat poundages?

Buff, like I said I beleive it works but.......is it something that is absolutely nessacary?

I also use core stability exercises for myself. The main reason I use them is I'm a firm believer in NOT using a belt. And now that I'm able to squat the same amount as I used to when I used a belt I'm finding that a stornger core is super helpful.

What do you definne as being the "core" and what exercises are these that you use to strengthen your "core"?

BTW in April I am extremely busy with work.
I wanted to come down :( but don't think it's gonna happen.
I see you got a new job,at least your doing something you have a passion for,instead of a desk job.
One day I'll come down and we can chill:) Hook me up with a free workout:)

Mr. America

03-05-2001, 08:45 AM

Mac:

Kinda had a hard time following your post. But, when you talk about stabilizing the scapula or working the glenohumeral stabilizers of the shoulders you are talking about training a "secondary core". This is extremely important for athletes and bodybuilders. Core strength does not just mean the trunk as I think you stated. The trunk is just considered the "primary core". Personally, I would never underestimate the importance of the "primary" or "secondary" core. The people that do are the one's that pay me later...I should have your tape next week. The video list is impressive...talk to you later!